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You're committed to losing those extra pounds, so you've been exercising and watching what you eat. But that stubborn scale still won't budge. Whether you're struggling with the first five pounds or the last five, maybe you're not doing everything you could. Here's some surprising research on how to get things moving in the right direction:

Boost your calcium intake. Most women don't get half of the 1,000 to 1,200 mg they need each day. While that's bad for bones, studies show it's also not great for weight loss.

"When you have low calcium intake, the body tries to adapt by conserving fat instead of breaking it down," says Robert P. Heaney, M.D., John A. Creighton university professor at Creighton University in Omaha, Nebraska. By boosting your calcium intake you'll help your body break down more fat. Try adding skim milk, lowfat yogurt and other calcium-rich dairy products to your diet, as well as dark-green leafy vegetables and calcium-fortified foods.

Fiber up. Women need 25 grams of fiber a day, but most of us get only half that. Studies show that when you eat a high-fiber diet you naturally eat fewer calories because fiber helps you feel full longer. Good sources of fiber include fruits, vegetables and beans. Whole grains (read the ingredients list to make sure a whole grain such as oat or wheat is listed first) are another good source of fiber. And, because whole grains take longer to digest, they help maintain blood sugar and insulin levels, protecting the body against heart disease and diabetes.

Work out longer. If you exercise regularly but still can't seem to shed weight, it may be because you're not working out long enough. "Each of us has an intensity threshold, called the target heart rate zone, that we must meet or exceed to reap the cardiovascular benefits of exercise," says Barry Franklin, Ph.D., spokesman for the American College of Sports Medicine. For weight loss, activity should ideally be sustained in your target heart rate zone for longer than the minimum recommended 20 to 30 minutes a day, he says. Aim for an hour of exercise most days and try to stay in your zone for the majority of that time. To estimate your maximal target heart rate zone, subtract your age from 220. Stay within 70 to 85 percent of this number during exercise.

Rethink portions. It may sound simple, but that meal on your plate may be your biggest enemy. "People tend to eat more when they have a bigger serving in front of them," says Marion Nestle, Ph.D., M.P.H., professor and former chair, department of nutrition, food studies and public health at New York University.

Strategies for Success

To get portions under control, learn to serve yourself less food at home, always choose the smallest size when ordering, and when eating out order appetizers or cut portions in half and take home a doggy bag.

Eat more snacks. "Your body needs fuel every three to five hours," says Katherine Tallmadge, M.A., R.D., author of Diet Simple. "If you plan for snacks, they actually help you take in fewer calories over the course of the day because you're less likely to binge at vending machines or the fast-food drive-thru." Fill your fridge with snacks, such as lowfat yogurt, apples, grapes, berries and cut-up veggies, that are easy to grab when you're in a hurry. Skip the lowfat, low-carb bars, which can pack up to 250 calories and probably won't tide you over until dinner.

Increase your zzz's. "Sleep loss disrupts a series of metabolic processes, including the hormone levels that regulate appetite," says Michael Thorpy, M.D., director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City. Studies have shown that even in young, healthy people, losing a few hours of sleep affects the body's ability to process carbohydrates and raises blood glucose levels, which can promote fat storage. The bottom line is that if you don't get enough sleep, you could have trouble losing weight.

Monitor your meds. Some common prescription drugs are associated with weight gain. Birth control pills, oral corticosteroids such as prednisone, and anticonvulsants such as valproic acid may cause a weight gain of up to 10 pounds in some women.

Other classes of drugs, including antipsychotics and some older antidepressants, such as amitriptyline, are associated with even more significant weight gain, says Linda Garrelts MacLean, R.Ph., C.D.E., spokeswoman for the American Pharmacists Association. "What affects one woman may not affect another," says Garrelts MacLean. "But if you regularly take a medication or are being put on a new medicine, discuss any weight concerns with your doctor. In some cases, you may be able to switch to a lower dose or use an alternative medication."

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